Pooja Amy Shah August 28, 2026 Breath Practice, Stress Management Three-Part Breath (Dirga Pranayama) Pooja Amy Shah August 28, 2026 Breath Practice, Stress Management A FOUNDATIONAL YOGIC BREATH Dirga Pranayama The Three-Part Breath — one continuous wave through the belly, ribs, and chest. A single inhale, unfolding gradually through three regions of the torso — then releasing back through them in reverse. Not three breaths, but one: full, slow, and wave-like. 1 · belly 2 · ribs 3 · chest exhale · release THE BENEFITS Expands Capacity Engages the full lung and diaphragm, building deeper breath capacity. Calms the Mind Slows the breath and quiets the nervous system's chatter. Grounds Attention Anchors awareness in the body, cultivating present-moment focus. HOW TO PRACTICE 1 Cleansing breaths Take a few normal, deep inhales and exhales to let the body settle. 2 Fill the belly Inhale slowly through the nose, letting the belly and lower ribs gently widen. 3 Expand the ribs Without pausing, continue the inhale outward into the ribs and back. 4 Rise into the chest Let the breath finish filling the upper chest, lifting softly beneath the collarbones. 5 Release in reverse Exhale slowly — softening the chest first, then the ribs, then the belly. 6 Flow, don't force Let it move as one wave. Continue for several rounds, up to five minutes. "One wave of breath, rising through three rooms of the body — and settling as slowly as it came." Several rounds · up to 5 minutes DR. POOJA AMY SHAH, MD · INTEGRATIVE + MIND-BODY MEDICINE
